Diet Hari 1
SARAPAN | |
| kopi moka, dalam cangkir | 15 g |
| Gula putih | 5 g |
| selai | 30 g |
| Ruam gandum | 50 g |
SNACK | |
| Yoghurt sebagian skim | 130 g |
| muesli | 20 g |
LUNCH | |
| Nasi merah | 80 g |
| Terong (dipanggang) | 200 g |
| ikan kembung | 80 g |
| Total minyak zaitun untuk didistribusikan di antara berbagai makanan | 10 g |
SNACK | |
| Almond manis | 10 g |
| apel | 200 g |
MAKAN MALAM | |
| Roti gandum utuh | 30 g |
| timun | 200 g |
| Dada ayam | 80 g |
| Minyak zaitun | 10 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1333 Kcal | |
| protein | 57 g | 17 |
| Grassi | 44 g | 30 |
| karbohidrat | 190 g | 53 |
| serat | 23 g | |
| minum | 0 | 0 |
| besi | 10 mg | |
| sepak bola | 362 mg | |
| kolesterol | 140 mg | |
Diet Hari 2
SARAPAN | |
| Teh, dalam cangkir | 300 g |
| Biskuit Savoy | 50 g |
SNACK | |
| Jeruk merah muda | 300 g |
| Kerupuk integral | 30 g |
LUNCH | |
| Roti gandum durum | 100 g |
| roket | 200 g |
| Minyak zaitun extra virgin | 10 g |
| bresaola | 50 g |
SNACK | |
| apel | 200 g |
MAKAN MALAM | |
| Ricotta sapi | 70 g |
| Minyak zaitun extra virgin | 10 g |
| kacang | 200 g |
| Roti gandum durum | 40 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1297 Kcal | |
| protein | 60 g | 19 |
| Grassi | 43 g | 30 |
| karbohidrat | 178 g | 51 |
| serat | 35 g | |
| minum | 0 g | |
| besi | 15, 45 mg | |
| sepak bola | 795 mg | |
| kolesterol | 185 mg | |
Diet Hari 3
SARAPAN | |
| Susu skim (sapi) sebagian | 250 g |
| muesli | 30 g |
SNACK | |
| kiwi | 100 g |
| Almond manis | 10 g |
LUNCH | |
| Nasi merah | 100 g |
| Tuna acar yang dikeringkan | 60 g |
| Salad tomat | 200 g |
| Minyak zaitun | 10 g |
SNACK | |
| Yoghurt susu semi skim | 130 g |
| aprikot | 50 g |
MAKAN MALAM | |
| Roti gandum durum | 80 g |
| adas | 200 g |
| Minyak zaitun | 10 g |
| Turki, payudara | 60 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1325 Kkal | |
| protein | 67 g | 20 |
| Grassi | 42 g | 29 |
| karbohidrat | 180 g | 51 |
| serat | 25 g | |
| minum | 0 g | |
| besi | 10, 61 mg | |
| sepak bola | 707 mg | |
| kolesterol | 100 mg | |
Diet Hari 4
SARAPAN | |
| Latte susu semi-skim + kopi | 250 g |
| Rusia | 30 g |
| Madu bunga liar | 10 g |
SNACK | |
| apel | 200 g |
LUNCH | |
| Pasta semolina generik | 80 g |
| Tomat matang | 250 g |
| Ikan teri atau ikan teri dalam minyak | 60 g |
SNACK | |
MAKAN MALAM | |
| Roti gandum durum | 50 g |
| Minyak zaitun extra virgin | 10 g |
| Mozzarella (ramping) | 80 g |
| cukini | 300 g |
| Asparagus rumah kaca | 100 g |
Komposisi diet | ||
| NUTRIENTE | QUANTITY | % ENERGI |
| energi | 1291 Kcal | |
| protein | 67 g | 21 |
| Grassi | 39 g | 27 |
| karbohidrat | 180 g | 52 |
| serat | 20 g | |
| minum | 0 g | |
| besi | 9, 67 mg | |
| sepak bola | 817 mg | |
| kolesterol | 130, 7 mg | |
Pendahuluan, Catatan, Penafian, Nasihat Diet 1000 kalori Diet 1200 kalori Diet 1400 kalori Diet 1600 kalori (1) Diet 1600 kalori (2) Diet 1700 kalori (1) Diet 1700 kalori (2) Diet 1800 kalori (1) Diet 1800 kalori (2) Diet 2000 kalori Diet 2200 kalori Diet 2400 kalori Diet 2400 kalori kaloriDiet 3000 kalori Perhitungan Bentuk Berat
